Category: Daily WOD

Metcon
16min AMRAP
Run 400m
6 Bar muscle up
3 Squat clean

Strength
8min to find a
5 RM cluster

Strength
Bench press
3×5 65%, 75%, 85%+rep

For Time (12min cap)
Row 1km
30 Toe To bar
25 deadlift
20 DB thruster

Skills/Technique/strength
Strict pull up 3 x 5 or
Kipping/butter fly pull up technique

Metcon
18min AMRAP
5 pull up
10 push up
15 air squats
20 double under

 

5:30pm Open Gym, core, ROM WOD

Metcon
16min AMRAP
12 Toe to bar
15 hang power clean
12 front rack lunge

Finisher
Assault bike
1min ME calories

Olympic Lifting
High Hang Snatch + Hang Snatch + Snatch + 2 Overhead Squat : 1-1-1-1-1

Metcon
25min AMRAP
20m walking lunge
20 sit up
15 pull up
400m run

Strength
Bench press
10-10-10

Metcon
3 Rounds For Time
9 Shoulder to over head 45/30
12 front squat 45/30
15 lateral bar burpee

Strength
Strict pull up
10-10-10

Metcon
5 rounds FT
7 Deadlift 100/70
50 Double under

Finisher
3min plank

Don’t forget your Christmas attire 🙂 Lets get sweaty, swole and festive

CFC 12 Days of Xmas

1. 200m run
2. bar muscle up
3. deadlift 100/70
4. lateral bar burpee
5. toe to bar
6. ring dips
7. lunges
8. box jumps
9. HSPU
10. Wall ball
11. KB goblet squat
12. Double under

Strength
Strict press
3×5 40%, 50%, 60%

Metcon For time
Assault bike Cal 35/25
50 Double under
30 Burpee
20 box jump 24/20

Strength / Technique
Strict pull up 3×5

Metcon
16min AMRAP
15 KB swing 24/16
12 Squat clean 45/30
6 Chest to bar pull up

5:30pm Mobility/ROM WOD/OPEN GYM

Strength
Back Squat
3×5 40%, 50%, 60%

Metcon
For time
400m run
40 burpee
30 wall ball
20 Kettlebell swing 32/24
6 rope climb 14ft

Olympic Lifting
OHS 4 sec eccentric lower + 2 sec pause
5-5-5-5-5